Tuesday, 29 November

WARM UP

Hang Squat Snatch

6 Sets on 2:30

  • Set 1: 3 Reps @ 75%
  • Set 2: 2 Reps @ 78%
  • Set 3: 2 Reps @ 78%
  • Set 4: 2 Reps @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: 1 Rep @ 86%

“Bloody Mary”

AMRAP 20

5 handstand push ups

10 single leg squats

15 pull ups

Every 4 mins starting at 00:00, 15 Hang power snatches 75/55

Additional Work:

  • AMRAP 8 (after)
    • 50 GHD Sit-ups
    • 20 Calorie Row
    • 50 GHD Sit-ups
    • Max calorie Row
  • Grip accessory, accumulate 5 mins of dead hang, every break complete 30 double unders (after)
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